Preparation basis
Tools: you need to prepare some small dumbbells, yoga mats, and preferably a bench press chair.
Frequency: Because the subjects did not indicate how many times they could exercise a week, they were temporarily divided into once, three times and five times a week.
Weight: After all, training at home, unlike the gym, has all kinds of equipment. But it doesn't matter, the weight is not enough, and you can train many times with a small weight.
Time: after all, training at home, unlike the gym, has all kinds of weight equipment. But it doesn't matter, the weight is not enough, and you can train many times with a small weight.
Goal: If you lose fat, you can appropriately extend the aerobic exercise time. If it is shaping, you can do more strength training.
Start exercise
So, three times a week,
The first two movements of the upper body, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
The last two movements of the lower body, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
The last two waist and abdomen movements, 4X 12 or 4X 15, then jump rope for 5~min and run for 20min.
Total * * * is six movements. You should be familiar with these six movements for two weeks.
In the third week, add one action, three actions at a time.
At the same time, you need to control your diet, persist and control your mouth. One day, you will find that your gains are far greater than your efforts.